like me, maybe you did a little bit of indulging but that is totally fine because today, we

一樣，也許你還沉浸在度假的心情之中，不過不用擔心，因為今天我們

are all going to get back on track together. I'm really excited to be launching my brand

要一起步回正軌了。我的「簡單上菜」系列終於要發布了

new Meal Prep Made Easy series. So every Thursday this month, I'm going to be sharing a brand

我真的很興奮。這個月每個禮拜四我都會分享一個全新的

new meal prep menu. These are recipes that can all be prepared on Sunday night to help

食譜。這些食譜都可以在禮拜天晚上就做好

you eat well all week long. I've also compiled all of these menus into my brand new Meal

然後拿來當一整星期的伙食。這些食譜我都有收錄在我全新的

Prep Made Easy eBook. It contains all of the recipes, shopping lists and lots of tips and

「簡單上菜」電子書裡。書裡有全部的食譜、購物清單和一堆烹飪秘訣

tricks for simplifying your Sunday meal prep. So I hope you'll check it out, all of the

還有簡化週日料理的方法。所以我希望你們去看看

details are in the description box below. Now let's kick things off with today's menu.

下面的框框裡詳細的說明。現在，我們先從今天的菜單開始吧

Most of the recipes in this menu are inspired by the delicious flavours of the Mediterranean.

今天大部分的食譜是由地中海美食的特別口味發想的

So today, I'm going to be making some Hearty Vegetable Soup, a Healthy Chicken Piccata,

所以今天我要做的有營養豐富的蔬菜湯、健康的皮卡達雞排（Piccata是義大利文，指的是一種烹調方法，通常調味刺激、強烈）

some Roasted Red Skin Potatoes with Garlic and Parsley. I'm also going to be making some

還有烤紅馬鈴薯佐大蒜和巴西里。我還要做

beautiful Steamed Greens, some Tuscan Bean Salads In A Jar, some easy Caprese Frittatas

賞心悅目的水煮蔬菜、罐裝托斯卡尼豆子沙拉、簡單的卡布里義式菠菜烘蛋

and some really easy Cottage Cheese Fruit Cups that are perfect for that 2pm snack attack.

還有非常簡單的鄉村起司水果杯，它非常適合下午2點的點心時光

We're kicking things off today with my Hearty Vegetable Soup. I love this soup because it's

今天我們要從營養豐富的蔬菜湯開始做。我很愛這道湯，因為它

loaded with veggies which means it's also loaded with nutrients. Now I'm making this

裡面有各種蔬菜，換句話說就是富含營養。現在我要用我的慢燉鍋

recipe in my slow cooker but if you don't have a slow cooker, don't sweat it. You can

來做這道料理，但如果你沒有慢燉鍋也沒關係。你完全

definitely do this in a large soup pot instead. The best part about this recipe is that you

可以用大湯鍋代替。這道湯料理最棒的地方就是

can throw all of your ingredients in, set it and forget it. So as with most great soups

你可以把手邊有的所有食材都丟進去，煮到忘記也沒關係。就像所有好喝的湯一樣

this recipe starts with the trifecta of flavour. We've got some beautiful onion, some carrot

這道湯以三重美味起頭。我們有美麗的洋蔥、胡蘿蔔

and some celery. To that I'm going to add a whole lot of greens. So I've got sliced

還有芹菜。接下來我要加入非常多蔬菜。我這邊有切好的

green cabbage, some beautiful green beans that I've just trimmed and chopped and some

高麗菜、漂亮的綠豆，我剛剛已經挑過切好了，還有

chopped zucchini. I'll also be adding some frozen green peas but I won't add them until

切好的櫛瓜。我之後還會加入一些冷凍綠豆但我會等到最後

the very end of cooking because you don't want them to get too mushy. And of course,

才放進去，因為這樣他們才不會煮到太爛。當然

what would any healthy soup be without some minced garlic? Come on, garlic is really great

有什麼健康的湯會不加蒜末嗎？拜託，蒜頭真的對你的健康

for you. And we've got some gorgeous cannellini beans. I'm using canned beans because I'm

很好。我們還要加入一些漂亮的白腰豆。我用的是白腰豆我用的是罐頭，因為我

lazy. By all means, cook your beans if that's how you roll. Next up, it's time to add our

很懶。如果你想用自己新鮮的豆子就放心用吧。接下來，是加入一些液體

liquid. I've got some diced tomatoes and some vegetable broth. You could also do this with

的時候了。我這邊有切好的番茄和一些蔬菜高湯。如果你享用雞湯

chicken broth if you wanted to. Finally, we're just going to season this up with some dried

也可以。最後，我們再加入一些乾燥的奧勒岡

oregano, some fresh thyme leaves and a whole lot of salt and pepper. I'm going to set my

新鮮的百里香還有很多鹽和胡椒來調味。然後把慢燉鍋

slow cooker on high and let this simmer away for between 3 and 4 hours. About 15 minutes

設定成高火力，讓它燉煮3到4小時。在剛煮好前

before your soup is done, all you're doing to do is add your frozen peas and a good handful

大約15分鐘時，只要把冷凍豆子還有一大把

of freshly chopped parsley. It's so rich and so hearty. Perfect for the winter. We're just

剛切好的巴西裡加進鍋裡就可以了。湯頭非常濃郁，而且很營養。非常適合冬天。我們要把

going to put this lid on, let those peas cook through, ten minutes and it is all good and

湯蓋在豆子上讓它們煮熟，10分鐘之後就可以

ready to rock. You can store it in the refrigerator for between 4 and 5 days or in the freezer

盛碗上桌囉！冰在冷藏的話可以放4到5天，冰在冷凍

for up to 6 months. That's why I like to make a huge batch, it's great for those nights

就可以放到6個月了。這就是我喜歡一次煮很多的原因，有時候晚上

where you don't feel like cooking. Next up on today's menu, we've got our Healthy Chicken Piccata.

你不想煮東西的時候這些就排上用場了。接下來是我們健康的皮卡達雞排

Now, chicken piccata is traditionally made with breaded chicken but today, we are

傳統的皮卡達雞排會裹麵包粉，但今天我們

going to leave breading out and just use some boneless, skinless chicken breast.

不裹麵包粉，指用去骨、去皮的雞胸來做。

So I've got a skillet heating up on the stove and to that, I'm just going to add a really good

我的平底鍋已經在爐上加熱了，接下來我要加入

drizzle of olive oil. I've got some beautiful chicken breast standing by and I'm simply

很多橄欖油。我這邊有很漂亮的雞胸肉，我要直接

going to season them with some salt and some pepper and then I'm going to brown them on both sides.

用鹽巴和胡椒調味，然後放在鍋裡煎至兩面呈褐色

We're going to do them top down first. We're just trying to give them a quick

我們先煎上面。我們要很快速地

brown on both sides. You'll know they're ready to flip when they release easily from the pan.

煎至兩面呈褐色。等到你可以輕易地把它們從鍋中移開時表示熟度已經可以了

Trust me, do not try to flip them before because you'll end up ruining your chicken

相信我，在這之前不要翻面，因為這樣的話你的雞胸肉會毀掉

and it's just not pretty. Alright, now that these are beautifully browned on both sides,

那就很不好看了。好的，現在兩面都已經變成完美的褐色了

we are just going to set them aside and then we're going to get to work on our beautiful sauce.

把它們放在旁邊備用，接下來我們要開始做美麗的醬汁了

To the same skillet, we are going to add another drizzle of olive oil and some

在同個平底鍋中加入一些橄欖油還有一些

minced garlic and capers. Capers have a ton of flavour so a little can go a long way.

蒜末和刺山柑。刺山柑的味道很重所以加一點點就很夠了

You're going to cook your garlic and capers for about 30 seconds before it's time to add

把蒜末和刺山柑拌炒大概30秒後，加入

your white wine, your chicken broth and some freshly squeezed lemon juice. Now if you didn't

白酒、雞高湯和一些鮮榨的檸檬汁。如果你

want to cook with alcohol, you can definitely leave the white wine out and just add a little

不想要加酒，你可以直接忽略白酒，多加一些

more chicken broth, that is totally fine. I'm going to give this all a stir, get up

雞高湯，完全沒有關係。把它們攪拌均勻，讓鍋底

all those beautiful brown bits, that's all that chicken flavour that's been left behind

漂亮的褐色煎痕融化，那些都是雞胸肉留在鍋裡的

in the pan. You're going to let this tasty mixture come to a boil and then we're going

雞汁。讓這些煮到大滾，然後我們就要

to return our chicken back into the pan, turn our heat down to medium-low, cover them and

把我們的雞胸肉放回鍋裡了，把火轉成中小火，蓋上鍋蓋

let them simmer for about 10 minutes or until they reach an internal temperature of 165°F.

讓它悶煮個10分鐘，或煮到均溫為165華氏度

Once the chicken is cooked through, we can remove from our skillet and then create a

雞胸肉一旦煮熟了，我們就可以把它們從鍋中取出，然後

really simple pan gravy using all the delicious juices left behind. All I'm going to do is

用鍋裡剩下的肉汁作成簡單的醬汁。接下來我要

whisk some cornstarch and some water together and then whisk it back into the juices.

在玉米粉中加一些水，攪拌均勻後倒入鍋中。

We're going to simmer it for about a minute, until it thickens up, and it's really as simple as that.

再用小火煮個一分鐘，直到醬汁變濃稠，很簡單吧

If you're eating this right away, you can drizzle it all over your chicken and

如果你馬上就要吃了，你可以直接把醬汁淋在雞胸肉上

if you're not, you can just store it for when you're ready to serve it. I'm going to finish

如果你還沒要吃，你可以直接把醬汁冰起來直到你要吃的時候再拿出來用。最後

all of this chicken awesomeness off with a little bit of freshly chopped parsley.

我會在臨著醬汁的雞胸肉上加一些新鮮的碎巴西里

I love this recipe because it's fresh and citrusy and oh so easy to make. It can be served immediately

我很愛這道料理，因為新鮮又好吃，而且還很好做。它可以立刻上菜

or stored in the refrigerator for up to 3 days. I like it best when partnered with these

或冰起來三天內都可以吃。我最喜歡搭配

beautiful Roasted Red Potatoes I'm going to show you now. So for this recipe I'm starting

我接著要教你們做的紅馬鈴薯一起吃。接下來這份食譜，我要先從

with some beautiful red potatoes that I've scrubbed really well and then cut into cubes.

漂亮的紅馬鈴薯開始做，我剛剛已經仔細洗過切成塊狀了

I like leaving the skin on these potatoes because A) I think they look beautiful and

我喜歡把馬鈴薯皮留著，因為A我覺得他們看起來很漂亮

B) they have a ton of nutrition. So, I've got these beautiful potatoes in a bowl and

還有B它們富含營養。所以我已經把馬鈴薯放在碗裡了

I'm going to season them simply with some olive oil, some garlic powder and some salt and pepper.

接下來我要用橄欖油、蒜粉還有鹽巴和胡椒簡單調味

When I'm roasting potatoes, I prefer to use powdered garlic as opposed to

我在烤馬鈴薯的時候，我比較喜歡用蒜粉

regular garlic because I find that regular garlic burns in the oven. So I've got my oven

而不是一般蒜末，因為我發現一般蒜末在烤箱裡會烤焦。我已經把烤箱

preheated to 400°F, I'm going to pop my potatoes in and I'm going to flip them after about

預熱到400華氏度了，我要把馬鈴薯放進去了，大概15分鐘之後

15 minutes. After another 10 to 15 minutes they should be golden and ready to rock. I

再幫它們翻面。在過10到15分鐘之後它們應該呈金黃色並可以準備上桌了

like to finish them off with a little freshly chopped parsley because let's be honest, freshly

最後我喜歡在上面灑一些切碎的巴西里，老實說新鮮的

chopped parsley makes everything better. Most things better. Breakfast cereal, probably

碎巴西里真的讓所有的東西更加美味。大部分的東西都是這樣。早餐的麥片可能就

not but most things better. It can served immediately or stored in the refrigerator

不太適合了。烤好的馬鈴薯可以現吃，也可以放在冰箱

for 3 or 4 days. Next up, it's time to talk about steaming some green veggies. Now, I'm

3到4天。接下來我們來做蒸煮蔬菜。現在，我要

going to be completely honest with you, the fact is there is never going to be a weeknight

非常誠實地告訴你們，其實我沒有任何一個晚上

where I feel like cooking vegetables. So I like to cook all of my veggies during my meal

會想要煮蔬菜。所以我喜歡在事前先把蔬菜都煮好

prep and then I have them ready all week long. For these beautiful steamed veggies, I'm going

然後我一整個禮拜都不用在煮蔬菜了。在這道蒸煮蔬菜裡我要

to be steaming some broccoli, some green beans and some beautiful asparagus. So you have

煮的有花椰菜、綠色豆類還有漂亮的蘆筍。所以你

the option, when it comes to greens, to steam them all separately OR you can go rogue like

可以選擇不同的蒸煮方式，蒸煮綠色蔬菜的時候，你可以分開蒸煮，也可以像我一樣

I do and steam them all at once. We are going to put our toughest vegetables on the bottom,

全部放在一起蒸煮。把最難煮軟的蔬菜放在最下面

in this case that's broccoli so those are going to cook the most slowly. And then we

今天的蔬菜中最難煮軟的是花椰菜，它們需要煮的時間最久。接下來

are going to add our green beans. And then our asparagus. I've got a pot on the stove

我們要放入綠豆。然後是蘆筍。我的爐子上已經放了一個鍋子

with about an inch of water heating up and to that I'm going to add my steamer pot. Once

裡面裝了大約1英吋高已經煮開的水，接下來我要放入蒸鍋

my veggies are prepped, I'm simply going to steam them for 5 to 7 minutes or until they

一旦蔬菜都放好了，只要煮個5到7分鐘就可以了，或煮到它們

become bright green. You'll want to give them a few shakes during cooking to make sure everything

變成明亮的鮮綠色。蒸煮的過程中你可以把蒸鍋拿起來晃一下，讓所有蔬菜

in the steamer cooks evenly. To finish them off, I'm just going to run them under cold

都蒸煮均勻。最後，用冷水沖一下蒸好的蔬菜

water to stop the cooking process and then what you have are these beautiful steamed

讓蒸煮的餘溫冷卻，然後你就有漂亮的蒸煮

veggies. These can be eaten on their own, or added to things like pastas, stir fries

蔬菜了。你可以直接吃，也可以加在義大利麵、炒物

or salads. I can store them in my refrigerator for 3 or 4 days. Now it's time to talk lunches,

或沙拉中一起吃。我都會放在冰箱3到4天。現在，午餐時間到了

for me, that means salads in a jar. For today's menu, I'm making my beautiful Mediterranean

對我來說，午餐就是罐裝沙拉。今天的菜單哩，我要做的是漂亮的地中海

inspired Bean Salad. I love this recipe because it's loaded with flavour, protein-packed and

風味豆沙拉。我很愛這份食譜，因為它味道濃郁、富含蛋白質

also happens to be completely vegan. So we are getting started with some cannelloni beans.

而且是全素的。所以我們要從加乃隆尼豆開始

I'm using canned beans that I've just rinsed and drained but by all means, if you feel

我用的是罐裝豆子，已經洗好瀝乾了，如果你

like cooking your own beans go right ahead. To that I'm going to add some awesome Meditteranean flavours.

想要用自己的豆子煮也可以。接下來要加入可口的地中海風味

So I've chopped up some marinated artichokes, some sundried tomatoes, some roasted

我已經切了一些醃漬的朝鮮薊、曬乾的番茄、烤過的

red peppers and I've got a good helping of Kalamata olives which pack a nice salty flavour.

紅椒，還有鹽漬的卡拉瑪塔橄欖

All of these items can either be found fresh in your deli or jarred in the aisle with all

這些食材都可以在市場買到或者在超市的醬菜區

of the pickles and the olives. Then I'm going to add some beautiful fresh parsley and then

找到。接下來我要加入一些新鮮的巴西里，然後

we are going to create the simplest dressing ever. I'm going to add a good plug of olive

我們要來做史上最簡單的醬汁。我要加入很多橄欖油

oil, a couple tablespoons of white wine vinegar, some freshly squeezed lemon juice. We're going

一茶匙的白酒醋、一些現擠檸檬汁。我們要

to season this with some salt and pepper and we're going to toss it up my friends. And

用鹽巴和胡椒調味，然後翻攪一下。

then I'm going to divide my bean mixture into 5 jars. To each jar, I'm actually going to

接著我要把我的豆子沙拉分裝成五瓶。每個瓶子裡我其實都還會

add some baby spinach. The concept here is very simple, we're going to keep the spinach

加入一些嫩菠菜。這非常簡單，我們要把菠菜

on the top of the jars so that it doesn't get wilty and overdressed and then when we're

方在最上面，這樣它才不會軟調或是吸太多醬汁，等到我們

ready to eat the salads we're just going to give everything a really good shake and then

要吃的時候再把瓶子裡的東西都搖均勻

everything will be evenly dressed. These babies will last in the refrigerator for between

這樣每樣菜都有沾到醬汁了。這些可愛的瓶裝沙拉可以放在冰箱

4 and 5 days. They really do make the perfect lunch on the go. Now, it's time to talk breakfast

4-5天。它們真的很適合當午餐。接下來，我們來看看一整週

for the week and for me, that means my beautiful Caprese Frittatas. For these yummy frittatas

的早餐要吃什麼，當然是我美麗的卡布里義式菠菜烘蛋。好吃的義式菠菜烘蛋怎麼做呢？

I'm going to get started by whipping up my egg mixture. So all I'm going to do is whisk

我要從打蛋開始。只要把蛋

some eggs, some milk, some salt and some pepper. For this recipe I'm using a muffin tin lined

鮮奶、鹽巴和胡椒加在一起打均勻。這道料理中我用的是做小鬆餅的模型烤盤

with some silicon baking cups. If you don't have silicon baking cups it's not a problem

上面放著矽製的烤杯。如果你沒有模型烤盤也沒關係

but you will want to grease your pan really, really well because these frittatas LOVE to stick.

但你就得在平底鍋中加很多油，因為義式菠菜烘蛋很沾鍋

Next, I'm going to build in all of my beautiful caprese flavours. We're simply

接下來我要開始做我的卡布里風味了。我們只要

going to add a handful of beautiful cherry tomatoes that I've cut in half, a little bit

加入很多已經切半的櫻桃番茄、一點點

of mozzarella cheese and some freshly chopped basil. We're going to finish off each cup

莫札瑞拉起司還有一些鮮切的羅勒。我們要把剛剛的混合蛋液倒在

with a little bit of our egg mixture. And then into the oven these go at 375°F for

每個杯子裡。然後放進烤箱，溫度調到375華氏度

between 10 and 15 minutes. These lovely frittatas can be stored in the refrigerator for between

大概烤10到15分鐘。可愛的義式菠菜烘蛋可以在冰箱裡放

4 and 5 days. They can be eaten cold or reheated in the microwave. For snack this week, we

4-5天。它可以直接冷冷地吃，也可以用微波爐加熱後再吃。這禮拜的甜點

are making some Cottage Cheese Fruit Cups. I know there are some cottage cheese haters

我們要做的是鄉村起司水果杯。我知道有些人不喜歡鄉村起司

out there. If you're not loving the cottage cheese by all means, you can replace it in

如果你真的不喜歡這種起司，你可以直接用希臘優格

this recipe with some plain Greek yogurt. So I've got 5 containers and all I'm going

代替。我這邊有5個容器，我要

to do is place about a third of a cup of cottage cheese in each one. Next, I'm going to drizzle

在每個容器中放入三分之一的鄉村起司。接下來我要用一些

in a little bit of honey and add some beautiful fruit. In this case, I'm using some finely

蜂蜜還有漂亮的水果做裝飾。這次我用的是

diced cantaloupe, some diced honeydew and some red grapes that I've just cut in half

切片的香瓜、哈密瓜還有我已經切半的紅葡萄

but you can use any kind of fruit you like. You don't have to be as fussy as I am. You

但你可以用任何你喜歡的水果。你不用像我一樣難搞。

could just mix them all together; you don't have to layer them but I've said it before

你可以直接把它們混著放，你不一定要分層放好，但我說過

and I'll say it again: you eat with your eyes first. Reach for this during your 2 o'clock

而我現在要再說一次：眼睛總是最先吃到食物。2點的點心時間

slump and you are off to the races my friend. These will last in the refrigerator for between

來杯這樣的點心，絕對整個下午都活力滿滿。它可以在冰箱裡放

4 and 5 days. They are the perfect mid-afternoon snack to help get you through to dinner. Speaking

4-5天。它們很適合當作下午的點心，讓你撐到晚餐時間。說到

of snacks, in my house I always like to have some fresh veggies on hand for when I'm feeling

點心，我家裡總是有新鮮的蔬果，以防我

peckish. For today's menu, I've got some cherry tomatoes, celery sticks and some fresh red

肚子呃。今天我準備了櫻桃番茄、芹菜梗還有新鮮的

bell pepper. That is the single best way to ensure you are getting enough veggies in your

紅椒。這是確保你攝取足夠蔬果最簡單直接的方法

diet and you're making healthier choices. Perfect for guilt-free munching on the go.

而且這是健康的選擇。很適合當零嘴，完全不會有罪惡感

I really hope you guys love today's menu as much as I do and if you give any of these

我真的希望你們跟我一樣喜歡今天的菜單，如果你試了

recipes a try be sure to Tweet or Instagram me photo because you know I love seeing what

任何一道食譜，要記得再推特或IG貼給我看，因為你們都知道我很愛看

you're coming up with in your very own kitchens. And don't forget that today's menu and a whole

你們在自己的廚房變出什麼美味料理。記得今天的菜單，我最新的電子書裡

lot more can be found in my brand new Meal Prep Made Easy eBook. It's got all of the

還有更多食譜喔。裡面有一大堆

recipes, shopping lists and lots of tips and tricks for making Sunday meal prep a total

食譜、購物清單還有做菜的祕訣和撇步

cinch. And if you haven't already be sure to SUBSCRIBE because there is lots more meal

如果你還沒訂閱我的頻道要記得訂閱喔，這邊有很多

prep where this came from.

像今天一樣的食譜。